How to build a better immunity?
How to build a better immunity?
  19 Feb'2022

If there is one thing we learned in the last two years is that our immunity is the base of our health. Corona Virus pandemic showed us the importance of immunity and the safety measures against communicable diseases. With the constantly changing world, it is very important that we all brace ourselves for the new normal, i.e. working from home, maintaining social distancing and practicing regular hygiene with wearing masks. Gone are the days when Covid treatment, masks, sanitizer, social distancing and Corona pandemic were all mumbo jumbo that we could not understand, all of this has become a part of our daily lives now.

Tips on boosting your immunity

Eat Whole Plant Foods:

Whole plant foods are not only an excellent source of energy but they are also very helpful in boosting one’s immunity. With high quantity of anti-oxidants & nutrients whole plant foods these super-foods make people feel energetic for longer. Whole plant foods keep your body in balance and hence help our immune system in working better. Some examples of whole plant foods are:

  • Vegetables: cauliflower, carrots, asparagus, peppers, Kale, spinach, tomatoes, broccoli, cauliflower etc.
  • Fruits: peaches, pineapple, bananas, Berries, citrus fruits, pears etc.
  • Whole Grains:  quinoa, brown rice pasta, Brown rice, farro, barley, rolled oats, etc.
  • Starchy Vegetables: sweet potatoes, butternut squash, Potatoes, etc.

Get Enough Sleep:

Sleep is the major factor when it comes to healing and strength building. And it certainly helps in building the immunity. This is the reason that we are advised to sleep more when we are sick; a good sleep just doesn’t heal our current ailment it also strengthens our overall immune system to fight with other similar ailments. You should sleep at least 6-7 hours in a day and you should also have a stable sleep schedule.

Take enough Vitamin C

Vitamin C is known to increase the production of white blood cells (WBCs). You can easily increase your Vitamin C intake by adding any of the citrus fruits in your diet. The following foods are instant immunity boosters as they are full of Vitamin C:

  • Oranges
  • Lemons
  • Limes
  • Grapefruits
  • Tangerines
  • Clementine

Adding these fruits in your diet can help you stay away from common infections like cough and cold and they are delicious so it should not be a problem.

Eat Healthy Fats

Fats are always considered to be unhealthy by most people but that is not always the case. Some of the fatty foods are actually healthy. These are the foods which have high fat content but they are not processed so that makes them healthy to consume. Consuming healthy fats is directly linked to having a better immunity. Some of the examples of healthy fatty foods are as follows:

  • Avocados
  • Extra Virgin Olive Oil
  • Chia Seeds
  • Nuts
  • Dark Chocolate

We told you, fats can be healthy too! Now you can eat these treats, guilt free.

Avoid Excess Sugar

Excess sugar is linked to many ailments and it most definitely negatively impacts the immunity of a person. Adding extra sweets and white sugar to your diet also increases your chances of getting obese and obesity is linked to not just low immunity but also more and more diseases like type-2 diabetes and even cancer.

Staying fit and having a healthier and sugar free diet is said to have many benefits even apart from increasing immunity and battling diseases. So it is a win-win situation if you remove sugary treats from your diet.

Be more Active

Exercising is said to have many more benefits other than weight loss. Exercising not only helps in a better blood circulation but it also helps in betterment of one’s immunity. A person who exercises regularly naturally increases the rate at which the white blood cells are regenerated. If you are someone who is not into intense workouts you can try the below mentioned easy and moderate exercising methods:

  • Brisk Walking
  • Jogging
  • Cycling
  • Swimming

15-20 minutes of light exercise daily can largely benefit your overall health and immunity.

Drink More Water

Drinking more water is related to many benefits and it is also an immunity booster. Water keeps your digestion healthy and it is also very important for kidney functioning. Our overall health is impacted by our water intake and even our focus and mood is largely affected by water. Staying hydrated keeps our overall health in balance and keeps us healthy. Ideally, you should drink around 3 liters of water every day. 

Stress Management is the key

Long term stress is said to cause imbalance in the immune cell function. Stress management will not only improve your immunity but also your emotional & psychological health. You can follow some simple steps for managing your stress better these steps include:

  • Meditation
  • Journaling
  • Yoga
  • Mindfulness

Stay Joyful through action

We have all heard laughter is the best medicine. We have discussed the perks of exercising above but another thing that helps in building immunity better is entertainment and enjoyment along with exercise. You can do this by engaging yourself in a form of exercise that makes you happy and fit at the same time, some of the examples of these exercises are:

  • Dancing (Zumba/Aerobics)
  • Cycling or walking with a friend
  • Team sports that you enjoy
  • Swimming
  • Hiking/Trekking

It is important that you pick the activity that not only keeps you fit but also makes you happy, this way you will have a better chance at building better immunity.

Sun Soaking

Soaking in the sun has proven to be a natural boost of Vitamin-D which directly contributes towards a better immunity. It happens as soaking in the sun helps in bettering the sleep cycle regulation and lifting your spirits. Sunlight also affects the wakefulness in one’s body largely and helps someone in staying more active. There are many more benefits of Sun soaking & they are:

  • Helps in healing skin diseases
  • Associated with better eye health
  • It prevents cancer
  • Helps in strengthening of bones
  • Lowers blood pressure and improves heart health
  • Positively affects brain functionality
  • Boosts Happiness

So we suggest you to get out in the sun and have some fun!

Improve Your Personal Hygiene

Personal hygiene might not be directly related to improving one’s immunity but it is definitely related to avoiding getting infected by communicable diseases such as the Corona Virus. You should follow some simple steps to keep your personal hygiene in check:

  • Shower Daily
  • Wash your hands & feet frequently
  • Wear clean clothes
  • Carry clean Handkerchiefs
  • Use a hand sanitizer frequently

This little tip will not only keep you safe but it will also keep you clean and smelling good.


It has taken a literal pandemic for people to realize the importance of building their immunity. No one should avoid their health and continue to build a better immunity as it helps us stay safe from all kinds of diseases & infections.

Some simple and basic tips can get you a long way in this journey! Take care of yourself and your family with these ideas.

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